EXERCISE OF THE DAY: Leg Scissors with Hips on the Ball or Foam Roller

EXERCISE OF THE DAY

Leg Scissors with Hips on the Ball or Foam Roller

Lying on back with small ball in hand, squeeze and lift bottom to place ball under hips.  (Do not place under low back. Make sure ball is very low and under sacrum.)  Alternately, you can also use foam roller: squeeze and lift bottom and place roller under hips.

Cinch girdle around waist and use lower abdominals to tilt pelvis up toward ribs.  Use lower abdominals to bring legs into tabletop, one at a time.  Make sure lower abdominals are holding legs in tabletop throughout exercise.

Straighten legs as best you can.  Use abdominals to pull one leg up towards head. Pull belly in and use abdominals to stabilize and control the other leg lowering towards the floor.  The legs move the same distance.  Bring them both together and pause.  Switch.  Make sure abdominals stabilize so the back does not arch and the pelvis does not move.

Written by: Autumn Dawson, STOTT PILATES Trained Rehab Instructor

Modeled by: Autumn Dawson and Jenna Cooper